The blog

Health, hormones and leadership

Straight-talking articles for ambitious women, founders and leaders on burnout, hormones, nervous-system regulation and building a business that works with your body.

Burnout

Am I Burning Out? 9 Signs Female Founders Often Miss

Running a business and feeling flat, foggy or wired at night? Nutritionist Dee Zibara shares nine quiet signs of burnout in female founders and what to do next.

7 min read

Nervous system
Breathing Exercises for Stress: What the Research Actually Says
Do breathing exercises help stress? What the research says, how to do cyclic sighing and box breathing, and how to fit five minutes into a really busy day.
5 min read
Nutrition
Coffee and Cortisol: Should Women Wait Before Their First Coffee?
Does coffee spike cortisol, and should you wait 90 minutes for your first cup? What the research says, and the coffee habits that matter more for energy.
5 min read
Leadership
Decision Fatigue: Why Founders Run Out of Good Decisions by 3pm
Mentally drained by decisions all day? What the research really says about decision fatigue, why founders feel it more, and practical ways to decide less.
6 min read
Nutrition
How Much Protein Do Women Need? An Honest Guide for Busy Women
How much protein do women really need each day? Australian guidelines, when needs go up, why breakfast matters, and simple ways to add protein to every meal.
5 min read
Leadership
How to Lead Your Team When You're Running on Empty
Exhausted but still leading a team? How leader stress spreads, what to tell your team, and practical ways to lead well and protect your energy at the same time.
6 min read
Hormones
How to Plan Your Work Week Around Your Cycle
Many women notice energy and confidence shift across the month. How founders can track their cycle and plan work, launches and rest around their own pattern.
6 min read
Business
Light Work vs Heavy Work: Why Some Work Drains You and Some Doesn't
Why do some long days energise you while short ones drain you? Dee Zibara's light work vs heavy work idea, the research behind it, and a simple audit to try.
6 min read
Nutrition
Low Iron in Women: The Tiredness Cause That's Often Missed
Always tired? Low iron is common in women under 50 and often missed. The signs, who's most at risk, how it's tested, and what to eat while you wait for results.
5 min read
Hormones
Perimenopause and Exhaustion: Why Your Energy Changes in Your 40s
Exhausted in your 40s? How perimenopause affects energy, sleep and mood, what else could be going on, and what helps, from lifestyle foundations to treatment.
5 min read
Nervous system
Tired But Wired: Why You Can't Switch Off at Night (and What Helps)
Exhausted all day but wide awake at night? Why so many busy women feel tired but wired, and seven simple habits that can help you wind down and fall asleep.
5 min read
Nervous system
What Is Nervous System Regulation? A Plain-English Guide
Nervous system regulation, explained simply. What it means, signs you're stuck in go-mode, and evidence-based daily practices to help your body find calm again.
5 min read
Hormones
Where to Start With Hormone Health When You're Busy
Feeling flat, foggy or not like yourself? A simple place to start with hormone health when you're busy, what to track, and when it's time to see a professional.
5 min read
Hormones
Why Do I Snap Before My Period? PMS, Irritability and What Helps
Snappy, teary or short-fused before your period? Why premenstrual irritability happens, how to tell PMS from PMDD, and practical steps that help each month.
5 min read
Business
Why Working More Hours Isn't Making You More Money
Longer days don't always build a bigger business. Why founders hit an income ceiling when they're running on empty, and a one-week test to find your best hours.
6 min read
Business
How to Run a Business Without Burning Out: The Minimum Effective Dose Approach
Busy female founder? The minimum effective dose approach helps you protect your energy, cut what doesn't matter and keep growing without burning out.
4 min read
Hormones
Is It Burnout or Your Hormones? How to Tell the Difference
Brain fog, poor sleep and low energy can come from burnout, your hormones or both. Nutritionist Dee Zibara explains how they connect and where to start.
5 min read
Business
What Is a Feminine Business Model? How to Grow Without Burning Out
A feminine business model means growing your business in a way that works with your energy, not against it. Here's what it looks like and how to start.
5 min read